Comparing Nutrients in 300 calories Cooked Amaranth VS Toasted Sunflower Seeds

Weight per 300 calories

• Cooked Amaranth: 294g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 6.1 times more energy per unit of mass than Cooked Amaranth Grain, which is very high in comparison to other foods. Cooked Amaranth having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Amaranth or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cooked Amaranth	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.65g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	NA	9% 2.9g	32g per day for Men 19-50 years
Omega 3	NA	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	NA	107% 18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.3% 6.18g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	20% 11g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.68% 0.044mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.98% 0.065mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 64.7μg	29% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.75% 0.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.73% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 138mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	77.2% 6.18mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	44.5% 1.02mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	62% 435mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	NA	55μg per day for Men 19-50 years
Sodium	1.18% 17.6mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	5.97% 221g	0.013% 0.48g	3700g per day for Men 19-50 years

Cooked Amaranth VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Amaranth or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Cooked Amaranth vs Toasted Sunflower Seeds:

• 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.6 times more Vitamin B1, 2.1 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.8 times more Vitamin B9 than Cooked Amaranth Grain.
• Both Cooked Amaranth and Toasted Sunflower Seeds provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3

Comparing minerals per 300 calories for Cooked Amaranth vs Toasted Sunflower Seeds:

• 300 calories of Cooked Amaranth have 5 times more Calcium, 1.9 times more Iron, 3.1 times more Magnesium, 2.5 times more Manganese and 1.7 times more Potassium than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 2 times more Copper and 1.3 times more Phosphorus than Cooked Amaranth Grain.
• Both Cooked Amaranth and Toasted Sunflower Seeds contain similar levels of Zinc per 300 calories.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Amaranth have 5.5 times more Carbohydrate and 1.3 times more Protein than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 5.9 times more Fat than Cooked Amaranth Grain.
• Both Cooked Amaranth and Toasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 300 calories.